» Vegetable Side Dishes » Notato Croquettes

Notato Croquettes

(Serves 4)

Ingredients

• ½ Medium cauliflower, chopped into chunky florets
• 2 Tablespoons of shallots
• 2 Garlic cloves, crushed
• 2 - 3 Tablespoons of fat free smooth ricotta cheese (try using 2, add another if mixture is too dry)
• 2 Eggs, beaten in a small bowl
• 1 Cup of Tony Ferguson Fiber
• Garlic and herb seasoning
• Salt and pepper to taste
• 2 Tablespoons of olive
  

Method

1. Steam the cauliflower florets until just tender.
2. Using a potato masher, mash the cauliflower until fine. Alternatively, you may blend the steamed cauliflower.
3. Squeeze the cauliflower to remove any access juice.
4. Place the cauliflower in a large bowl, add the ricotta cheese, garlic, shallots, salt and pepper, then combine well.
5. Form the cauliflower mixture into thumb length by 2 cm wide croquettes.
6. In a large plate, spread out half the fiber, add a sprinkle of garlic and herb seasoning and a pinch of salt and combine well. This is used to crumb the croquettes, repeat with the other half of the fiber as required.
7. Dip the croquettes one by one into the beaten egg mixture, allowing excess egg to drip off, then crumb in the fiber mixture.
8. Place a large fry pan on low to medium heat and add half the olive oil.
9. Once the oil has heated, add half the crumbed croquettes and toast until golden on all sides. Make sure you keep an eye on them and turn as each side goldens. Repeat process with the remaining croquettes.

Note:

• Makes about 12 croquettes. Serve as a vegetable side dish along side your protein serve, as a snack or at dinner parties with a basic tomato salsa dip (pictured).
• We don't recommend consuming this in huge quantities as it will be a bit higher in calories than making your vegetables into a salad or stir - fry. However one serve may be consumed most days without affecting your weight loss and the family will love them too!!
• They taste best freshly cooked rather than re-heated.